5-WEEK TRAINING PROGRAM WITH CEINWEN ROBERTS

OUR CHRISTMAS PRESENT TO YOU!

Port to Pub’s Ceinwen Roberts has set you a 5 week program to challenge you in the lead up to Christmas. We’ll be helping you to keep your training program on track from now until March. If you’re looking for some ocean swim training, try out one of the open water swim events – there is one on almost every weekend if you look at the following sites:

 

The idea of the 1 session a week provided for each category below is to be able to track your improvement with the timed swim at the end of the session each week, as well as progressively swim further and further each week as you get fitter!

SOLOS

  •          25 sessions in 5 weeks
  •          5 x per week
  •          This is one of your sessions each week
  •          You add 1km each week to the middle 1km steady Port to Pub pace
  •          Starting with a 5km in week 1 and building to a 9km session

 

400 easy, but sprint the fourth 25m of each 100m

2 x 150m pull buoy, breathe 3 for 50m, 5 for 50m, 3,5,7,3 for 50m

8x 50m at 80% effort and have a 5 second rest

4 x 100 drills with fins

500m paddles and pull buoy

1km timed at a steady strong Port to Pub swim pace. Take 2 minutes to recover and refuel between kms each week. EG Week 2 you do 2 of them, week 3 you do 3 of them)

500m paddles and pull buoy

5 x 100m at 80% effort have a 10 second rest

2 x 200m drills with fins

3 x 100m medley

200m fast as you can - timed

100m easy

 

DUOS

  •          20 sessions in 5 weeks
  •          4 x per week
  •          This is one of your sessions each week
  •          You add 600m each week to the middle Port to Pub swim pace
  •          Starting at 3km in week 1 and building to 6km

 

400m easy but sprint the fourth 25m of each 100m

2 x 150m pull buoy, breathe 3 for 50m, 5 for 50m, 3,5,7,3 for 50m

8 x 50m at 80% effort  and have 5 second rest

4 x 100m drills with fins

1 x 600m Port to Pub swim pace (Take maximum two-minute break each week between them. EG Week 2 you do 2 of them, week 3 you do 3 of them))

2 x 200m drills with fins

3 x 100m medley

100m hard as you can - timed

100m easy

 

TEAMS of 4

  •          15 sessions in 5 weeks
  •          3 x per week
  •          This is one of your sessions each week
  •          You add 400m each week to the middle 400m Port to Pub swim pace
  •          Starting at 2.5km in week 1 building to a 5km

 

300m easy

2 x 150m pull buoy, breathe 3 then 5 then 7 each 50!

6 x 50m at 80% effort  and have a 5 second rest

4 x 100m drills with fins

1 x 400m Port to Pub swim pace timed (Take a 1 minute rest between 400s each week. EG Week 2 you do 2 of them, week 3 you do 3 of them) )

2 x 200m drills

2 x 100m medleys (Fly/Back/Breast/Freestyle)

100m hard as you can (timed)

100m easy

 

TEAMS of 6

  • 10 swims in 5 weeks
  • 2 x per week
  •          This is one of your sessions each week
  •          You add 200m each week to the Port to Pub swim pace – timed
  •          Starting in the first week with a 2km building to 3km

 

200m easy

2 x 100m pull buoy, breathe 3,5,3,5

6 x 50m hard with 5 second rest

4 x 100m drills with fins

1 x 200m at Port to Pub swim pace (Timed. Take 1 min 30 second rest each week between 200s EG Week 2 you do 2 of them, week 3 you do 3 of them)

4 x 100m Fins drill up, freestyle back

2 x 100 Your choice of stroke ( backstroke/breakstoke)

100m easy

Nov 15 2017 - 12:00pm